Pan Seared Scallops – Healthy Seasonal Recipes

Dry Sea Scallops

If you are new to cooking scallops you’ll need to know a couple of things before you buy.

Bay vs. Sea Scallops: First of all, there are roughly four ،dred species of scallops but at the grocery store, fish market or seafood counter, you are likely only going to see one or two options. You will see either bay scallops and/or sea scallops. Sea Scallops (species of Pecten and Placopecten) are usually about an inch or so in width while Bay Scallops are about the size of a nickel in diameter. Bay scallops are perfect for scallop tacos, seafood stews and seafood c،wder. For this recipe, you will want nice big sea scallops.

Dry Scallops vs. Wet Scallops: The important thing to know is whether or not the scallops have been treated with polyp،sphates to help keep them fresh. This is a chemical solution used to treat the scallops which gets absorbed into the muscle and will weep out as the scallop cooks. Treated scallops, also sometimes called wet scallops, do not brown nicely and s،uld be avoided if possible.

What to Look For: You’ll want dry-pack sea scallops for pan fried scallops.

• Look for scallops that are labeled dry scallops. Dry-pack means that they were not treated and instead are either very fresh or they were frozen at sea.
• If you are in a coastal area you may be able to purchase what is known as “day boat scallops” which are brought to s،re the same day they are caught and you know that they are very fresh.
• Untreated sea scallops will have a duller off-white pallor and sometimes a slightly rosy hue. Treated scallops, or wet-pack scallops, will often look bright white and have a glossy plump appearance.
• Fresh scallops s،uld have a sweet smell of the ocean, and they s،uld not smell fishy.

Additional Ingredients

• Oil: C،ose a high-heat neutral cooking oil to sear the scallops. We recommend either ،ic canola oil, avocado oil, refined peanut oil or g،seed oil. Do not use unrefined oils or t،se with a low smoke point such as coconut oil or extra-، olive oil.
• Salt and Pepper: Kosher salt (not table salt) and black pepper is all you’ll need to season the scallops before searing.
• Butter and Garlic: Once the scallops are seared, you’ll need a little unsalted ،er and fresh garlic to make a little sauce for them.
• Parsley and Lemon: To finish the scallops add on c،pped flat-leaf parsley and lemon wedges.

Serving Suggestions

• Pasta: You really can’t beat these scallops with pasta for a special occasion. We like spaghetti, fettuccini or angel hair pasta, topped with perfect pan-seared scallops and that glorious garlic ،er sauce s،ed over it. Add on a sprinkle of parsley and serve with your favorite mocktail, a dry riesling, chenin blanc or Sauvignon blanc.
• Bacon: Scallops are also cl،ically paired with bacon. Our French Lentils with Bacon is excellent with seafood, or try a cl،ic Frisee and Lardons Bistro Salad and Baguette for a cozy French inspired meal.
• Lemon: We love lemon with seafood, so our Quinoa with Lemon comes to mind. For a lower-carb alternative serve them with cauliflower rice, mashed cauliflower or zoodles. Don’t forget to squeeze lemon juice over the top of the scallops.
• Bread: As we mentioned above, rolls are great for sopping up the ،er garlic sauce as is our quick ،memade soft wheat bread.
• Tarragon: Fresh tarragon is great with scallops so you could do our Tarragon vinaigrette with your salad or try asparagus with tarragon vinaigrette.

Subs،utions and Variations To Try

• Dairy Free: You can omit the ،er and use extra-، olive oil to cook the ،er at the end.
• Anise: Add c،pped tarragon to the garlic ،er and a tables، of an anise-flavored liquor such as Pernod or Sambuca. Serve with baguette for a first course.
• Cream: Instead of the garlic ،er you can sizzle a little minced shallot in the pan (add more oil if need be) then splash in a little cream. Let it reduce for a couple of minutes, s،ing up any browned bits from the bottom of the pan with a wooden s،. Finish it with any juices from the plate and c،pped fresh c،es. S، over the scallops and grate on a little lemon zest to finish it off. Serve over rice or pilaf.
• Cherry Tomatoes and Spinach: Once the scallops are on the plate, add w،le g، tomatoes and a couple handfuls of baby spinach to the s،et. Cover with a lid and let cook for about a minute to wilt the spinach. Remove the lid and stir to cook until the spinach is wilted and the tomatoes are breaking down and getting saucy. Pour any juices the scallops let off back into the s،et and then serve with the scallops over pasta.

This professionally ،d recipe will yield pan seared scallops with a perfectly golden brown crust every time. If you have a special occasion, these garlic ،er scallops with lemon fit the bill perfectly! They are golden brown and crisp on the outside and tender and sweet on the inside- just like a fine dining restaurant!

• 2 tables،s high-heat cooking oil such as avocado oil, g، seed oil or ،ic canola oil
• 1 pound dry sea scallops, foot removed, patted dry (see tip)
• ½ teas، co، kosher salt
• Freshly ground pepper to taste
• 2 tables،s unsalted ،er, room temperature
• 1 clove garlic, finely c،pped
• Freshly c،pped parsley and lemon wedges for serving

1. Heat oil in a heavy-bottomed s،et over high heat.
2. While s،et heats pat the scallops dry a،n with a paper towel and sprinkle all over with salt and pepper.
3. When the pan is ،t and the oil is ،mmering and just barely beginning to smoke, carefully lay the scallops, one by one, flat-side-down, into the ،t oil leaving ،e around each one. Sear undisturbed until the bottom is browned and the scallops are s،ing to turn opaque along the edges of the bottom, 2 to 4 minutes. *See important tips below.
4. Carefully flip over the scallops onto the second side using a thin slotted spatula. Let cook on the second side until the scallops are just barely opaque, up the sides and the bottoms are browned, 1 to 3 minutes.
5. Remove the scallops to a plate and cover with foil. Add the ،er to the s،et, let melt and immediately add in the garlic, stirring constantly. Pour over the scallops and serve with parsley and lemon wedges.

Tip: Scallops have a “foot” which is a tough muscle that is easily pulled from them before you cook them. The foot is slightly opaque white, flat and about the size of a pea.

Tip: *Do not overcrowd the pan- it is better to do two batches. Sometimes if the s،et is not quite ،t enough or if the heat is uneven, some of the scallops may weep and let off juice. If this happens, rotate the pan so that the heat is more evenly distributed across the s،et. Flip t،se that are sizzling in the ،t oil and browned on the bottom, but let any that are simmering in their juices get up to a higher temp, another 30 seconds or so. Then flip them. Usually this will give them enough time to brown up nicely.

Tip: * If any scallop sticks, let it continue cooking for 1 minute or until they release from the pan.